Create a Routine - When you have ADHD

At its heart, ADHD is a disorder of regulation.

Routine gives us much needed structure and helps us pace ourselves. We don’t have to overthink anything, it’s just what we do. A routine allows us to fly on automatic pilot, helping to create a predictable rhythm in our day.

Let’s start by creating a morning routine.

Try this

• List it. Write down everything you do from the time you wake up until the time you walk out the door. Let’s be sure to include travel time as well. You don’t have to do this in order unless your brain works that way. 

• Measure it. Next to each task you listed, write down how long you think it takes. Once you go through your routine, you will see how accurate you are. This will improve your ability to estimate time going forward.

• Number it. Number each task on your list in the order that you do it (unless you automatically listed it in order.)

• Re-Write it. Put your list in order with the time estimates next to each. Add up the time estimates for a grand total.

• Add it. Tally up your list. How much time do you have?

• Cushion it. Add an extra 10 minutes to your list. If your estimated routine was 50 minutes, add on 10 minutes for a total of 60 minutes. We are adding on 10 minutes so that we have transition time. A time buffer allows for traffic, time to get gas, or time to run back for something we may have forgotten.

• Write it. Write your routine on a post it, a whiteboard, or even on a bathroom mirror where you can see it.

• Notice it. Jot down any differences in time estimates as you live your routine.

Ask yourself

• How long does it take me to get out the door?

• What can I do to smooth out this transition?

Ready to start getting the most out of your time? Click here to schedule a free consultation with an ADHD coach!